Professional Documents
Culture Documents
injuries
Therapeutic exercises
Stationary biking for easy motion
Progressive agility and trunk stabilization
o Low-to-moderate-intensity side stepping
o Low-to-moderate-intensity grapevine stepping
o Low-to-moderate-intensity boxer shuffle
o Single-leg stance, eyes open and eyes closed
o Prone abdominal bridge
o Supine extension bridge
o Side bridge, performed on each side
Therapeutic exercises
Progressive agility and trunk stabilization
o Moderate-to-high-intensity side stepping
o Moderate-to-high-intensity grapevine stepping
o Moderate-to-high-intensity boxer shuffle
o Single-leg windmill touches
o Supine extension bridge walk outs
o Push-up stabilization with trunk rotation
o Side plank stabilization with trunk rotation
o Fast feet in place
o High-to-low and low-to-high wood chops
o Progressive balance training (balance board/unstable surface)
Eccentric resistance training
o Supine extension bridge bilateral heel slides
o Modified single-leg chair bridge
o The Diver75,76
o The Glider75,76
position with dumbbells overhead and (B) perform windmill motion under control
with touching dumbbell near floor, (B) powerfully extend through the hips, knees, and
ankles, driving the dumbbell upward, “catching it” at shoulder height in a slight squat
one leg off of the ground while maintaining a level pelvis, (C) follow through, and
(D) step through with the same leg to an opposite sided forward lunge position.
Fig. 4: Forward and backward fast feet with anterior directed resistance band at
ankles: move the involved limb backward, then the uninvolved limb backward, then
the involved limb forward, and finally the uninvolved limb forward; repeat the same
slowly and under control lower trunk forward without flexing at the hip or arching the
low back until (C) maximum motion occurs; return to starting position using push